STOP DOING GIRL PUSH UPS AND DO THEM RIGHT (THE PERFECT PROGRESSION FOR WOMEN AND BEGINNERS).

[Music] what's going on tribe welcome to my channel today's video it's all about the push-up whether you're a beginner you've always wanted to do a push-up or you've seen me do push-ups across all social media platforms today's video I'm gonna teach you my progression on getting perfect push-ups I am also going to be using an analogy and bringing a concept that all of us need to understand when it comes to movement I am sick and tired of hearing things like you run like a girl you do push-ups like a girl if I can do push-ups so can you so let's show them so before I take you through the progression for your push-ups let's take you through a very important concept the kinetic chain because once you understand that your body in essence move as a whole and not in isolation then the push-up it's going to be easier to understand because the push-up it's not only about your arms right force has to be generated that you have an astable surface that is applying force evenly from your feet all the way up to the extremities right so that force can just go through the ground and you can have a better pushup so if I was to tell you to standing a squad and throw a bow right when we talk about the kinetic change in the way your body moves energy if I'm stable here I'm stable I have this ball energy it's going to come through my feet and travel all the way up in a certain pattern so I am able to throw this ball with as much force now if I stand on a BOSU ball right and the reason why we use in this BOSU ball is so that you can understand that now I'm not stable right so when you're in your pushup I'm gonna tell you how you're gonna stack your body so that you're in a stable position and right away your push-ups are going to improve so now that I have all these instability force and energy can leak through all these unstable joints right so now that I have this ball I'm going to have less to throw the ball because I am unstable so energy is not traveling through the right pattern so that I can generate the right force to throw the ball so now let now that we have this concept let's take it to the push-up hopefully you guys understood your body moves as a whole stop thinking when you're doing a push-up it's only about your arms in your upper back alright so let's talk about the push-up so I want you to get into a push-up position and now if I'm in this position and now my back is sinking I'm unstable just like I was on that BOSU ball if my ankles aren't stable how can I transfer all this energy into my push-up cell this is where I'm gonna tell you getting to this push-up position make a straight line from shoulder to rest right and now I want you to bring your feet together and lean forward so now you have very stable angles right so now you're squeezing your legs together you're squeezing your butt and you're keeping your core super tight so now you have all these stability going from your ankles because everything is tight now you're creating all this tension right and now instead of having just a really weak and I'm exaggerating right a really weak push up right if you're here thinking it's all about the arms now I'm pushing away from the floor I have everything tight I'm squeezing my course super tight now I can literally go through my push-up ranges and I can go up and down up and down and keep the score stable so now that you understand this concept try your pushup see if now you can do your first pushup if you can't let me take you through a progression with step-by-step on the things that you have to do to maintain core stability and to generate enough force in to have enough muscular endurance and the strength to be able to do perfect push-ups so I want you to grasp the concept that a push-up is a moving plank so if you want to get really amazing push-ups right and have the muscular endurance to do as many pushes as you want then you're going to have to build that muscular endurance so the best way to do it with Palance right so we're starting with a forearm plank so if you're a beginner you're gonna start in your forms making a streamline from shoulder to wrist wrist to elbow from here there's two things that I want you to always practice right feet together tuck the hips under push away from the floor with the heels of your palms and I want you to squeeze your butt as much as you can so now we have this tension right and you're creating all this tension that's the feeling that I want you to have when you're doing a push-up so I want you to master this you're gonna be doing three sets of thirty seconds up to a minute three times a week everything that I'm telling you to do right now if you really want to get your push-ups in a month okay so let's talk about the high plank same concept right so this is the start of a push-up squeeze your butt together tuck the hips under push away from the floor and hold this position alright third progression have to be able to have core strength in all these different planes of motion so let's go and take this foreign plank right where you're gonna be on your forearms pushing away from the floor with the forms right making a straight line from shoulder to elbow elbow to wrist I like to stagger my feet together right hips off the floor parallel to the floor if this is too much for you you can start with 15 seconds up to 20 seconds up to 30 seconds 45 seconds up to a minute next progression after you get super good at all these three different variations planks is a low ISO hold so all these ISIL holes are gonna help you not only create more muscular endurance but they're gonna help you at those sticky points so the hardest part of a push-up right is the low point it's not the sending your body is pushing yourself back up so now if you're holding at the hardest position of that movement you're gonna be able to be strong in that position and get right back up before that push up so this is what a push up hold looks like so when you're bending your elbows we bent and form an a 45 degrees so for this low plank hold keep everything together tuck elbows in forming a 90 degree angle between shoulder to elbow and elbow to wrist I'm squeezing my butt together and I'm pushing away from the floor I'm looking down and I'm holding this position squeezing my elbows in together the entire time okay this would be the next progression if that is too hard modify it so what I would like you to do get on the knees drive your knees back tuck under hold this position right here once you get really really really good at doing those three times a week remember you can start with 15 seconds up to 20 seconds up to 30 seconds up to 45 up to a minute okay let's do the next progression we took it from the top all the way to the bottom to hold it at our hardest our sticky points right so now we're gonna go from the bottom up right so now that we understand what it takes to hold the position at the bottom what I want you to do is bring your thumbs right next to your breast line right so this would be the end of your push-up I want you to squeeze your legs together right tuck under squeeze your butt and now we're gonna press away from the floor and lower ourselves down and say this is a yoga block where you roll up a towel that is constantly doing that as you decelerate you can do so so from here press calm all the way down press right you can work on doing as many repetitions as possible without you breaking form meaning you're not sagging you're literally so compacted and so in using your entire body applying force evenly if this is too hard and you can still you're still having issues right pressing from the top what you shouldn't we're gonna modify it from here you're going to lower yourself and up lower yourself and up okay let's go up through the next progression let's go into a high plank position and from here again squeeze everything together tuck the hips under you're going to try to decelerate your body and come right back up decelerate your body keeping formed and right back up beautiful do as many reps as you can without breaking form and we already know what breaking form is for our last progression I want you to find yourself an elevated surface so obviously the higher the surface the less weight you're sort of pushing rain or your leveraging less weight therefore it's going to be easier right so if you want to start from the top and work on your push-ups squeeze everything together bring your torso towards the bench squeeze everything tight and get through your push-ups so what I would like you to practice it's getting lower and lower and lower right below this video I am giving you guys the workout to perform and I guarantee you that you're going to get better push-ups and your first push-ups let's get it subscribe and like and can't wait to see you guys again let me know if you guys have any suggestions for other videos let's get it [Music]

Channel: Massy Arias

Views: 804,383

Rating: 4.9386563 out of 5

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Id: bjJl0RJApqc

Length: 11min 26sec (686 seconds)

Published: Mon Jun 29 2020